Fast-track nutrition: eat healthy, even while watching the clock.

Nutrition? Who has time? You're in a hurry! While it may be fun to savor the rich aroma of slow-cooking food coming to life on the stove or in the oven, your life doesn't afford much downtime. You live in the fast lane--going, doing, deciding, changing, attempting, rebooting, restocking, resetting, making things happen at a frantic pace. What's a modern man, woman, or child to do? The answer may be as close as your pantry or refrigerator if you've done some serious preparation.

Consider these four common scenarios.

Breakfast. While you know it's the most important meal of the day and necessary for keeping you going and going and going like the battery bunny, you and the kids are running late, trying to get ready for work and school. You may be tempted to adopt a fast-food, vending-machine "I'II pick up something healthy later" attitude. Don't!

Snacks. Acing math tests, sitting in meetings, playing sports, Scouting, even participating in after-hours church-related activities can work up an appetite. The sugar- and salt-laced, prepackaged treats nestled in those pretty little wrappers are looking kinda good. Wait!

Lunch. Need to eat at your desk in order to finish your work? Attending a school club or professional association meeting at which no food is served? Don't like the looks of the nonvegetarian fare offered by the restaurant or school lunch program? Find the lines at your local sandwich shop wrapping around the block? Keep calm.

Dinner. Traffic delays you 45 minutes. Grocery checkout lines are as bad as at the sandwich shop. You're dead tired, and your stomach is growling like something you heard on the nature channel. You decide that a midnight snack will do the trick. Don't even think about it!

Proper Nutrition in Minutes, Not Hours

Before any of the above scenarios has a chance to affect your health or the health of someone you love, make an appointment with yourself to do something about it.

Here's how to stock a basic vegetarian pantry for on-the-run nutrition that balances proteins, carbohydrates, and fats Be sure to involve the kids in menu ideas, help with shopping, and preparation.

You begin by asking the question "What color?"

Vegetarianism encompasses all of the colors of the spectrum. Nearly 20 years ago homeopathic M.D. Gabriel Cousens' book Spiritual Nutrition and the Rainbow Diet suggested that color-rich foods build, cleanse, energize (there goes that bunny again), heal, and rebalance the body. Painter Mindy Weisel's 7-Day Color Diet updates her own Rainbow Diet from 1980 by emphasizing the artistic beauty of food after consulting with her nutritionist daughter. This color concept will help you as you menu plan for the week--according to your schedule--and shop for pantry, fridge, and freezer basics. The more colors, the better.

Theme for a Day

Next, for fun, think in terms of themes. Begin with national holidays. Imagine when Christopher Columbus set sail from Spain more than 500 years ago and brought with him lentils, chickpeas, and other beans, goat cheese, honey, and raisins. When he dropped anchor at an island off the coast of the New World, he encountered Native Americans. They introduced him to squashes and corns, which, when added to his stock of beans, originated the "three sisters" food concept. For Columbus Day, prepare accordingly.

Three centuries later, Virginia farmer and first U.S. president George Washington became a leader in the development of agriculture. He rotated crops on a seven-year cycle and grew apples, according to nutritionist/culinary historian CiCi Williamson, in her The Best of Virginia Farms Cookbook and Tour Book.

America's third president, Virginia farmer and gardener Thomas Jefferson, grew 15 types of English peas. President Jimmy Carter, from Georgia, grew up on a peanut farm. To honor these national leaders each Presidents' Day, prepare these foods associated with them.

When the Chinese New Year rolls around in midwinter, prepare Asian stir-fry. This dish makes great leftovers.

Welcome the four seasons with appropriate foods. With the arrival of spring, enjoy peas, asparagus, blueberries, and strawberries. The fall/winter colors of red, orange, yellow, and white are beautifully reflected by acorn and zucchini squashes and sweet potatoes.

Stock Your Pantry Now

In preparation for getting your nutrition program on the fast track, find a vegetarian-friendly grocery chain, or check out your local health food store. Ethnic outlets and farmers' markets offer plenty of opportunity too. Your pantry basics should include the following: dried beans; bottled or canned fruit juices; bulk or prepackaged grains; a variety of white, red, and sweet potatoes; rice; quinoa; couscous; and textured vegetable protein (analog soy products, or "meat substitutes," that look and sometimes even taste like the real thing).

Stock your freezer with frozen vegetables, soy burgers, and soy nuggets.

Make space in your refrigerator for tofu packages, fresh goat, cow, or soy milk and yogurt, eggs or egg replacements.

Keep herbs, spices, and an assortment of dried fruits, nuts, and seeds handy.

Raw fruits and vegetables should always be within reach. These will keep for about one week. Any left by the end of the week can go into omelettes, rice pilafs, or soups.

Finally, stock a collection of low- or no sugar cereals, honey--especially if it's native to your geographic area--a good selection of Asian sea vegetables, and your favorite low-preservative, low-sugar wheat-based breads.

Once you have all of these items in place, you'll be amazed at how colorful good nutrition really is.

Nutrition on the Run

Now, let's take a look at your hectic day with these preparations in place.

BREAKFAST:

* Two slices of bread (banana or zucchini-nut are delicious) toasted, or a whole-wheat muffin with real, no-sugar-added fruit spread.

* Fresh, raw apple. * Plain yogurt with swirl of honey on top.

* Smoothie (in blender, mix 4 ounces soft tofu, 1/8 cup honey, diced melon or berries, 1/4 cup fruit juice, dash of cinnamon).

* Bowl of cereal with milk or soymilk. Total preparation time: 5-10 minutes!

SNACKS:

On your way out the door, grab one or more of these midmorning or mid-afternoon treats that will fight back the urge to fill your stomach with unhealthy alternatives:

* Homemade trail mix--a tasty blend of dried fruits, nuts, seeds, and raisins. (Warning: anyone sitting beside you will beg for some. Keep in your desk drawer, bag, or locker. Consume discretely.)

* Nonhydrogenated tropical dried banana chips, lightly salted green banana chips, or Amazon gluten-free chili chips.

* Fruit sweetened cookies (try the lemon).

* House of David Bible Bars--organic nutrition bars made with wheat, barley, raisins, honey, figs, pomegranates, and olive oil.

* Washed mini vegetables, such as baby carrots, zucchini, teardrop tomatoes, spinach, or radishes. Regular-size carrots or celery sticks work great too, except they're very noisy!

* Fresh fruit, such as a banana, apple, apricot, or pear. Juicier options include a peach, plum, or orange--all National Cancer Institute's "eat five a day" foods.

* A cold, refreshing glass of soymilk enjoyed plain or blended with fruit juices.

Total preparation time: 2-3 minutes just before running out the door.

LUNCH:

These at-your-desk foods will keep your energy levels up all afternoon.

* Soynut butter sandwich.

* Assorted vegetarian spreads from your fridge with crackers or a mini baguette. Try one of eight Wild Garden hummus dips, a low-fat option great with pita bread or crackers.

* Leftovers from last night's dinner if microwave is handy.

* Soups or stews with five-day shelf life after 45-60 minutes of cooking time. Can be eaten at room temperature.

Total preparation time; 5-7 minutes at home.

DINNER:

Restore energy loss from your busy day with temperate amounts of these yummy foods.

* Go ethnic. Enjoy Indian, Asian, Italian, and Middle Eastern cultures via tasty doses of rice, pasta, or couscous served with assorted vegetables and beans. This combination balances proteins, carbs, and fats. You'll find that vegetable biriyani, stir-fry, and pasta primavera often taste better on day two or three. (FYI: If you took the time to fill your Crock-Pot with dried beans, water, and a touch of seasoning in the morning, you could enjoy the deep, rich flavors of a slow-cooked dish that night!)

* Expand your knowledge of the world by occasionally popping frozen ethnic or American entrees into the oven as soon as you get home.

* Up for a burger--vegetarian-style? Check your freezer for those soy burgers, nuggets, or cutlets. Add a microwave-baked white, red, or sweet potato. Yum!

* A one-plate dinner salad on a bed of lettuce or udon or soba Asian noodles, sliced rounds or julienne strips of assorted raw veggies, a sprinkling of nuts, seeds, and sliced fruits will go with most any quick meal. Have a small cup of healthy olive oil dressing sitting nearby for dipping.

* Pasta (cooking time: one minute in boiling water) is a great partner to green veggies; tomatoes; yellow, acorn, or butternut squashes.

Total preparation time: 20-40 minutes.

Good nutrition doesn't have to consume your whole day. In our fast, faster, and fastest society, it's very important that we take the time to fill our pantries and our stomachs with healthy choices.

Good nutrition doesn't have to slow you down one bit. Ignoring good nutrition certainly will--permanently. Stay in charge. Be prepared. Eat healthfully, even on the fast track!

Lacto ovovegetarian Barbara Arian Kogan. OD., lives in Washington, DC., where fast-paced living has been elevated to a fine art She has learned firsthand that enjoying proper nutrition can effectively coexist with a busy lifestyle.